Phytoestrogen and Its Food Sources

8/27/08 4:33 PM

Phytoestrogen and Its Food Sources

The major phytoestrogen groups are isoflavones, flavones, coumestans and lignans. The former three are flavonoids.
Isoflavones are found in high concentration in soy bean and soy bean products (eg. tofu) where as lignans are mainly
found in flax seed.
Some studies indicate that phytoestrogens have health benefits including potential reduction in breast cancer, prostate
cancer and cardiovascular disease risks, possible protection against osteoporosis (bone loss) and menopausal
symptoms. Besides, both flavonoid and lignan phytoestrogens have antioxidant activity.
Estrogen is available in medically formulated pills. However, dietary estrogen (phytoestrogen) can be also found in
wide variety of food products (including herbs), even though the level varies depending on the source. Below is a short
list of phytoestrogen food sources analyzed by researchers in Canada. The Canadian researchers analyzed 121 food
samples, of which the food samples with the highest total phytoestrogen content are presented below. The food
samples with the highest total phytoestrogen content were nuts and oil seeds followed by soy products.
Total phytoestrogen content presented below is the sum of isoflavones (genistein, daidzein, glycitein, formononetin),
lignans (secoisolariciresinol, matairesinol, pinoresinol, lariciresinol), and coumestan (coumestrol).
Table 1. Foods high in phytoestrogen content.
Phytoestrogen
sources

food

Phytoestrogen content (g/100g)

Flax seed

379380

Soy beans

103920

Tofu

27150.1

Soy yogurt

10275

Sesame seed

8008.1

Flax bread

7540

Multigrain bread

4798.7

Soy milk

2957.2

Hummus

993

Garlic

603.6

Mung bean sprouts

495.1

Dried apricots

444.5

Alfalfa sprouts

441.4

Dried dates

329.5

Sunflower seed

216

Chestnuts

210.2

Olive oil

180.7

Almonds

131.1

Green bean

105.8

Peanuts

34.5

Onion

32

Blueberry

17.5

Corn

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Coffee, regular

6.3

Watermelon

2.9

Milk, cow

1.2

Table 2. Total phytoestrogen and lignan content in vegetables, fruits, nuts and drinks.
Food items

Lignan
(g/100g)

Vegetables
Soy bean sprouts
2.2
Garlic
583.2
Winter squash
113.3
Green beans
66.8
Collards
97.8
Broccoli
93.9
Cabbage
79.1
Fruits
Dried prunes
177.5
Peaches
61.8
Strawberry
48.9
Raspberry
37.7
Watermelon
2.9
Nuts and other legume seeds
Pistachios
198.9
Chestnuts
186.6
Walnuts
85.7
Cashews
99.4
Hazel nuts
77.1
Lentils
26.6
Beverages
Wine, red
37.3
Tea, green
12
Wine, white
8
Tea, black
8.1
Coffee, decaf
4.8
Beer
1.1
Other
Black bean souce
10.5
Black licorice
415.1
Bread, rye
142.9

content

Total
phytoestrogen
(g/100g)
789.6
603.6
113.7
105.8
101.3
94.1
80
183.5
64.5
51.6
47.6
2.9
382.5
210.2
139.5
121.9
107.5
36.5
53.9
13
12.7
8.9
5.5
2.7
5330.3
862.7
146.3

Phytoestrogen related articles:

Dietary Intake of Phytoestrogens Cuts the Risk of Colorectal Cancer
Description and the effect of phytoestrogens in the body?
Estrogens: What they are, functions, and synthesis
Phytoestrogens, osteoporosis and menopausal women
Tofu: phytoestrogen and health benefits
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Lignan: food sources

Pregnancy, health and nutrition related articles:
Caffeine use during pregnancy
Antidepressant use during pregnancy
Pregnancy, breast feeding and bone health
Fish oil health benefits during pregnancy and for child development
Vitamin E intake during pregnancy and its effect on childhood asthma
Flax seed, pregnancy, and menopause
Herbs and sexuality:
Yohimbe: health benefits and side effects
Ginseng: health benefits and side effects
Ginkgo Biloba: health benefits and side effects
Erectile dysfunction, and benefits of L-arginine and nitric oxide
Erectile dysfunction related articles:
What is erectile dysfunction? How does erection occur?
What are the causes of erectile dysfunction?
What are the treatments for erectile dysfunction?
Related links
Fat: List of Food high in total fat and saturated fatty acids

Phytoestrogen data source:

Thompson, L. U., Boucher, B. A., Lui, Z., Cotterchio, M., and Kreiger, N. 2006. Phytoestrogen content of foods
consumed in Canada, including isoflavones, lignans and coumestan. Nutrition and Cancer, 54(2), 184-201.
Additional references:
Cassidy A. Potential risks and benefits of phytoestrogen-rich diets.Int J Vitam Nutr Res. 2003 Mar;73(2):120-6.
Ganry O. Phytoestrogens and prostate cancer risk. Prev Med. 2005 Jul;41(1):1-6.

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Last Updated ( Sunday, 20 April 2008 )

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